30/4/07

Chest, Triceps

1. Barbell Bench Press
10 X 20kg
10 X 40kg
10 X 60kg
5 X 5 X 80kg

2. Incline Dumbbell Bench Press
10 X 20kg
10 X 22.5kg
2 X 10 X 25kg

3. Decline Dumbbell Bench Press
4 X 10 X 25kg

4. Decline Bench Dumbbell Flyes
3 X 10 X 10kg
10 X 12.5kg

5. Standing Dumbbell Triceps Extension
10 X 20kg
3 X 10 X 22.5kg

6. Triceps Pushdown
10 X 40kg
10 X 50kg
2 X 10 X 60kg

2/5/07

Shoulders, Chest

1. Standing MP
10 X 50lbs
10 X 60lbs
10 X 80lbs
1 X 5 X 100lbs
3 X 5 X 110lbs
5 X 5 X 100lbs

2. Standing Dumbbell Front Raise
4 X 10 X 10kg

3. Seated Dumbbell Side Lateral Raise
2 X 10 X 10kg
2 X 10 X 12kg

4. Incline Dumbbell Bench Press
10 X 20kg
3 X 10 X 22.5kg

5. Close Grip Barbell Decline Bench Press
10 X 30kg
3 X 10 X 50kg

6. Barbell Flat Bench Press
10 X 40kg
3 X 10 X 60kg

3/5/07

Triceps, Back

1. Barbell SkullCrushers
4 X 10 X 20kg

2. Barbell Bent Arm Pullover
4 X 10 X 20kg

3. Triceps Pushdown
4 X 10 X 40kg

4. Bent Over Cable Triceps Extension
4 X 10 X 40kg

5. Dips
5 X 5 X Bodyweight

6. Bench Dips
4 X 10 X Bodyweight + 20kg

7. Triceps Dumbbell Kickback
4 X 10 X 10kg

8. Pullups
2 X 5 X Bodyweight

9. Seated Row
10 X 100lbs
10 X 130lbs
2 X 10 X 150lbs

one word
phenomenal.
your progress for an asian, is absolubtly phenomenal.

i'm impressed bro, yu've definitely built some freakish strength when u played rugby previously

backin ya up all the way, beat my benchpress man! beat it!!

Thanks for the encouragement man, I really appreciate it.
It is very tough to keep increasing the lifting poundages when at the same time I'm trying to achieve caloric deficit diet for the fat loss.

4/5/07

Biceps, Shoulders

1. Dumbbell Preacher Curls
4 X 10 X 12kg

2. Barbell Preacher Curls
4 X 10 X 30kg

3. Incline Dumbbell Curls
4 X 10 X 10kg

4. Seated Dumbbell Shoulder Press
4 X 10 X 20kg

5. Dumbbell Front Raise
4 X 10 X 10kg

6. Seated Dumbbell Side Lateral Raise
4 X 10 X 10kg

TH & pizzaboy
looking at your journals and me was wondering how long do u rest in between sets? guesstimate?

or do you instead ensure you complete your workout within x min/hrs?

at the beggining, 30 seconds, 20 mins down the road, about 60 seconds-70 seconds, 60 mins later, rest can be almost a doggone 3 minute.

I always try to finish in 1 hour 10 mins. Sumtimes can get, sumtimes extend to nearly 1.5 hours. Over that, i'll shoot myself.

yeah me too, I always try to finish my workout under 90 minutes.
I take very short breaks in between sets (< 1 min), but may be 2-3 minutes minutes when I switch to a different exercise.
The only problem for me are the equipment hoggers, esp the dumbbells coz my gym only have one set of each of the fixed weight dumbbells.

6/5/07

Legs

1. Squat
10 X oly bar
3 X 5 X 40kg
3 X 5 X 60kg
3 X 5 X 80kg
1 X 5 X 85kg

2. 45 degree leg press
10 X 100kg
10 X 120kg
10 X 140kg
3 X 5 X 160kg
1 X 5 X 180kg

3. Leg Curls
4 X 10 X 30kg

4. Seated Calf Raises
20 X 25kg
3 X 10 X 50kg

5. Dumbbell Lunges
4 X 10 X 25kg

7/5/07

Chest, Triceps

1. Barbell Flat Bench Press
10 X 40kg
10 X 60kg
10 X 80kg
5 X 5 X 90kg

2. Barbell Incline Bench Press
4 X 10 X 60kg

3. EZ Bar Close Grip Decline Bench Press
4 X 10 X 50kg

4. Dips
5 X 8 X Bodyweight

8/5/07

Back, Biceps

1. Pullups
3 X 5 X Bodyweight

2. Lat Pulldown
a. Behind the neck
4 X 10 X 100lbs

b. Front, wide grip
4 X 10 X 110lbs

c. Front, close grip
4 X 10 X 120lbs

3. Seated Row
10 X 130lbs
3 X 10 X 150lbs

4. EZ Bar Preacher Curls
4 X 10 X 20kg

5. Seated Dumbbell Curls
4 X 10 X 15kg

6. Wrist Curls
8 X 8 X 15kg

9/5/07

Shoulders, Chest

1. Standing MP
10 X 60lbs
10 X 80lbs
5 X 100lbs
5 X 5 X 110lbs

2. Seated Dumbbell Shoulder Press
4 X 10 X 20kg

3. Rack Deadlift (+ shoulder shrug)
10 X 80lbs
10 X 160lbs
5 X 5 X 220lbs

4. Dumbbell Incline Bench Press
4 X 10 X 25kg

5. EZ Bar Close Grip Decline Bench Press
4 X 10 X 50kg

6. 45 Degree Leg Press
10 X 100kg
4 X 10 X 160kg

7. Weighted Decline Situps
50 X Bodyweight + 15kg

10/5/07

Triceps, Back

1. EZ Bar SkullCrushers
2 X 10 X 20kg
2 X 10 X 30kg

2. EZ Bar Bent Arm Pullover
4 X 10 X 30kg

3. Dips
5 X 5 X Bodyweight

4. Bench Dips
4 X 10 X Bodyweight + 20kg

5. Pullups
3 X 5 X Bodyweight

6. Lat Pulldowns
a. Behind the neck
3 X 10 X 90lbs

b. Front, wide grip
3 X 10 X 100lbs

7. Squat
10 X oly bar
3 X 5 X 40kg
3 X 5 X 60kg

Not thinkin about putting more weights for dips?
A dipping belt perhaps?

Btw, any recent pics? Any gains? or fat loss?

wow 5 pullups

i can barely do 2

Don't have dipping belts, also don't want chains to tie to lifting belt - don't want the stares from others as I'm still new to this current ghetto gym
I'm thinking of just holding a 25kg dumbbell first near the knees or ankles next round

Weight hovering around 85kg, maybe lost around 2kg since early april and the pants are getting loose

trust me on this bro, hoving a 25KG dumbell is HELL on your feet. It can even tear your shoes. I tried, it wasn't easy. My form turned facked

Gone for good from H&F.

Sick of the hypocrite who tries to act like the peacemaking hero, when he is the one who threw numerous flames and personal bashings in LYN.


Bye all.

This post has been edited by TightHead: Jun 1 2007, 09:39 AM